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Beet greens, cooked, boiled, drained, without salt vs Spinach, raw

Nutrition comparison per 100 g.

Beet greens, cooked, boiled, drained, without salt 27 kcal Spinach, raw 23 kcal
Calories
27 kcal 23 kcal
Protein
2.6 g 2.9 g
Carbs
5.5 g 3.6 g
Fiber
2.9 g 2.2 g
Sugars
0.6 g 0.4 g
Fat
0.2 g 0.4 g
Sodium
241 mg 79 mg

Key takeaways

  • Spinach, raw has 16% fewer calories (23 kcal vs 27 kcal).
  • Spinach, raw has more protein (2.9 g vs 2.6 g).
  • Spinach, raw has more carbs (3.6 g vs 5.5 g).
  • Beet greens, cooked, boiled, drained, without salt has more fiber (2.9 g vs 2.2 g).
  • Spinach, raw has more sugars (0.4 g vs 0.6 g).
MacronutrientsBeet greens, cooked, boiled, drained, without saltSpinach, raw
Calories 27 kcal 23 kcal
Protein 2.6 g 2.9 g
Total Fat 0.2 g 0.4 g
Total Carbohydrate 5.5 g 3.6 g
Dietary Fiber 2.9 g 2.2 g
Total Sugars 0.6 g 0.4 g
Water 89.1 g 91.4 g
CarbohydratesBeet greens, cooked, boiled, drained, without saltSpinach, raw
Total Carbohydrate 5.5 g 3.6 g
Dietary Fiber 2.9 g 2.2 g
Total Sugars 0.6 g 0.4 g
Fats & Fatty AcidsBeet greens, cooked, boiled, drained, without saltSpinach, raw
Total Fat 0.2 g 0.4 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.1 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 6.0 mg 138.0 mg
Omega-6 Fatty Acids 65.0 mg 26.0 mg
Protein & Amino AcidsBeet greens, cooked, boiled, drained, without saltSpinach, raw
Protein 2.6 g 2.9 g
Histidine 39.0 mg 64.0 mg
Isoleucine 53.0 mg 147.0 mg
Leucine 115.0 mg 223.0 mg
Lysine 75.0 mg 174.0 mg
Methionine 21.0 mg 53.0 mg
Phenylalanine 68.0 mg 129.0 mg
Threonine 76.0 mg 122.0 mg
Tryptophan 40.0 mg 39.0 mg
Valine 76.0 mg 161.0 mg
Alanine 95.0 mg 142.0 mg
Arginine 73.0 mg 162.0 mg
Aspartic Acid 152.0 mg 240.0 mg
Cystine 24.0 mg 35.0 mg
Glutamic Acid 312.0 mg 343.0 mg
Glycine 94.0 mg 134.0 mg
Proline 61.0 mg 112.0 mg
Serine 82.0 mg 104.0 mg
Tyrosine 61.0 mg 108.0 mg
VitaminsBeet greens, cooked, boiled, drained, without saltSpinach, raw
Vitamin A (RAE) 383.0 mcg 469.0 mcg
Vitamin C 24.9 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 1.8 mg 2.0 mg
Vitamin K 484.0 mcg 482.9 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.3 mg 0.2 mg
Niacin (B3) 0.5 mg 0.7 mg
Vitamin B6 0.1 mg 0.2 mg
Folate (B9) 14.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.3 mg 0.1 mg
Choline 0.5 mg 19.3 mg
Betaine 0.3 mg 102.6 mg
MineralsBeet greens, cooked, boiled, drained, without saltSpinach, raw
Calcium 114.0 mg 99.0 mg
Iron 1.9 mg 2.7 mg
Magnesium 68.0 mg 79.0 mg
Phosphorus 41.0 mg 49.0 mg
Potassium 909.0 mg 558.0 mg
Sodium 241.0 mg 79.0 mg
Zinc 0.5 mg 0.5 mg
Copper 0.3 mg 0.1 mg
Manganese 0.5 mg 0.9 mg
Selenium 0.9 mcg 1.0 mcg
SterolsBeet greens, cooked, boiled, drained, without saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherBeet greens, cooked, boiled, drained, without saltSpinach, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 2.6 g 1.7 g

Frequently asked questions

Which has fewer calories, Beet greens, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has fewer calories: 27 kcal for Beet greens, cooked, boiled, drained, without salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Beet greens, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has more protein: 2.6 g for Beet greens, cooked, boiled, drained, without salt vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Beet greens, cooked, boiled, drained, without salt or Spinach, raw?

Beet greens, cooked, boiled, drained, without salt has more fiber: 2.9 g for Beet greens, cooked, boiled, drained, without salt vs 2.2 g for Spinach, raw per 100 g.

Is Beet greens, cooked, boiled, drained, without salt or Spinach, raw healthier?

Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

More Beet greens, cooked, boiled, drained, without salt comparisons